Adzzz97's workout log

[adzzz97]

Cannot be bothered with intro's, just going to get straight on with it

Currently doing ICF 5x5 on second week, did Coolcicada's PPL for about a month before this

Bulking on 2800-3200 calories a day

All weight is in kg, apart from cable crunches which are in lbs



Thursday 4th July

Squat
72.5 5x5

Bench
50 5x5

Rows
57.5 5x5

Shrugs
Think it was 52.5 3x8

Skullcrushers
16kg 3x8

DB incline curl
10kg 2x8 1x7 (lulz)

Cable Crunch
110lbs 3x12

Doing B day tomorrow (Saturday), but I have to wake up at 9am since my gym closes at 12 and my sleep patterns ****ed atm

[adzzz97]

Saturday 6th July

Squat
75 5x5

Deadlift
60 1x5
65 1x5
70 1x5

OHP
40 5x5

Had gotten no sleep the previous night and felt like throwing up after first set of squats so I skipped accessory work

[kamiz]

In and subbed I love 5x5 logs cuz they end up with peeps pushing huge numbers. My sleeping patterns gonna be messed upppp during Ramadan tho haha, got a 24/7 membership for post-taraweh lifting. Lets make these gains cuz.

[adzzz97]

Monday 8th July

Squat
77.5 5x5 PR

Bench
52.5 5x5 PR

Rows
60 5x5 PR

Shrugs
55 3x8

Skullcrushers
18.5kg 3x8

DB incline curl
10kg 1x8 2x7 (less reps than last session..wtf)

Cable Crunch
130lbs 3x12

[adzzz97]

In and subbed I love 5x5 logs cuz they end up with peeps pushing huge numbers. My sleeping patterns gonna be messed upppp during Ramadan tho haha, got a 24/7 membership for post-taraweh lifting. Lets make these gains cuz.

Thanks man , yea in on messed up sleeping patterns, waking up at like 3:30-4am to get cals in. I posted my schedule in the official Ramadan thread and am probably going to lift before Iftar or just after (have a few dates + water noimsaiyan). I'm Shia so we don't do taraweh.

[kamiz]

Thanks man , yea in on messed up sleeping patterns, waking up at like 3:30-4am to get cals in. I posted my schedule in the official Ramadan thread and am probably going to lift before Iftar or just after (have a few dates + water noimsaiyan). I'm Shia so we don't do taraweh.

Good progress bro, yeh the key is just being hydrated, make sure you get a good intake of water during the feeding window and you should be good to go if you lift before iftar.

[adzzz97]

Wednesday 10th July (3x5 w/o accessory)

Had 2 cups of milk before going to the gym, still had a massive lack of energy though. Hopefully my body will just adjust to 2x meals a day

Squat
80kg 2x5, 1x4

Deadlift
60 1x5
70 1x5
75 1x5

OHP
42.5 1x2
40 1x5, 1x4, 1x3

Not the best workout, will be repeating squat weight on Friday, maybe try get some more food in me before hitting the gym.

[adzzz97]

Friday 12th July

Bench
55 3x5, 1x4 (didn't try the last rep cause stupid), 1x5 (PR)

Row
60 1x3, 4x5 (lost my grip on the first set, normally I take the bar from a rack but it was being used so I had to deadlift it and I hadn't done dynamic stretching yet, didn't want to up the weight on this yet as my ROM falls short sometimes)

Squat
80 3x5, got it this session, upping weight on Monday hopefully



Skullcrushers
21kg 2x8

DB incline curl
10kg 2x8

[adzzz97]

Monday 15th July

OHP
40kg 2x5, 3x4

Squat
82.5 3x5

Deadlift
60 1x5
70 1x5
80 1x5

CGBP
40kg 3x5

DB Incline Curl
12.5 1x8, 1x5
10 1x7

First time training completely fasted (without water) this Ramadan, thirsty as hell but I didn't die

[adzzz97]

Wednesday 17th July

Bench
57.5 2x4 (PR but didn't hit goal reps)
52.5 2x5

Deloaded and gonna work my way back up

Row
55 5x5

Squat
77.5 3x5

Dropped weight on bench cause I failed on 2 sets, row/squat because my form was starting to fall short. Will reach the original weights quickly though and this time with good form

Training fasted and without water is hard, but we're all gonna make it

[adzzz97]

Monday 15th July

OHP
42.5kg 1x5, 1x4
40kg 2x5

Squat
82.5 3x5

Deadlift
60 2x5
70 1x3
80 1x3
85 1x5

[kamiz]

Training fasted as well? hows training fasted going, do you get really thirsty? you're a monster, keep up the sick work brah

[adzzz97]

Training fasted as well? hows training fasted going, do you get really thirsty? you're a monster, keep up the sick work brah

It's getting better, but as you can tell I get drained a lot faster and struggle finishing the last sets. And yea thirsty as hell but come home at Iftar time to Roo av za (can't spell it).

Jelly of the people who train as normal while fasting, btw you gotta make me some food when I eventually visit Melbourne

And hopefully one day, thanks for the motivation bro

[adzzz97]

Monday 22 July

Bench
55 5x5

Row
57.5 5x5

Squat
85 1x5
Was dead after warm up sets, probably going to drop everything to 3x5 and train an extra day a week till the end of Ramadan. Also need to force more food down during my eating window.

[adzzz97]

Tuesday 23 July

OHP
42.5kg 2x5, 1x4 Upping the weight next time

Squat
85 2x4, 1x2-3, fml don't wanna deload against

Deadlift
60 2x5
80 1x5
90 1x5

[adzzz97]

Friday 26 July

Bench
57.5 2x5, 1x4 PR

Row
60 3x5

Squat
80 3x5

[kamiz]

Great work on the bench bro! How come ur doing 3x5 as opposed to 5x5? And how are you finding getting in your calories?

[adzzz97]

Great work on the bench bro! How come ur doing 3x5 as opposed to 5x5? And how are you finding getting in your calories?

Was dead after warm up sets, probably going to drop everything to 3x5 and train an extra day a week till the end of Ramadan. Also need to force more food down during my eating window.

Thanks bro, finally got it. Not really counting cals properly, just eating as much as I can before I feel sleepy (for iftar) and before imsak time (for suhoor)

[adzzz97]

Monday 29 July

OHP
45 1x3, 2x5 (PR)

Squat
85 1x5, 1x4
82.5 1x3 (dehydrated as **** here)

Deadlift
60 1x5
70 1x5
80 1x3
95 1x5

[adzzz97]

Friday 26 July

Bench
57.5 1x5, 2x4 (so close, definitely getting it next session)

Row
62.5 3x5 (PR, easy)

Squat
85 2x5, 1x4 definitely gonna make it next session, might do squats first to make it easier, but that'll probably get me dehydrated for the other exercises

[adzzz97]

Friday 2 August

OHP
45 3x5 (PR )

Squat
85 3x5 (PR)

Deadlift
60 1x5
80 1x5
90 1x4
100 1x5 (PR)

[adzzz97]

Monday 8th August

I keep forgetting to change the ****in date!

Bench
57.5 3x5 PR

Watched some how to bench videos and learning how to use leg drive properly, I can't do it with my feet completely on the ground as it feels uncomfortable as **** but with just the front of my foot on the ground and pushing hard it feels good

Row
65 3x5 PR

Squat
85 1x4, 1x3
80 1x4

Did way too many warm up sets trying to get my form right so I was dead by the time I got to my working sets

BB Curls
20 3x8

Skullcrushers (behind the head)
18.5 3x8

[adzzz97]

Wednesday 22 August

Haven't updated log in a while, soz bout that, been busy and sick for the past week
Felt good being back at the gym and back on JasonDB's 5x5

Bench
55 5x5

Row
60 5x5

Squat
80 5x5

Shrugs
60 3x8

BB Curls
30 1x6
25 1x6, 1x4

Skullcrushers (behind the head)
21 3x8

[adzzz97]

Friday 23 August

OHP
42.5 5x5

Squat
82.5 3x5, 2x4

Deadlift
60 1x5
80 1x5
90 1x5
100 1x2

Rows -10%
55 5x5

CGBP
42.5 3x8

BB Curl
25 3x8

[kamiz]

Great work so far bro! How are the squats feeling?

[adzzz97]

Monday 26 August

Bench
57.5 5x5

Squat
Skipped cause of time restraints

Rows
62.5 5x5

Skullcrusher
21 3x8

BB Curl
27.5 2x8
25 1x6





Wednesday 28 August

Squat
82.5 5x5

Deadlift
60 1x5
80 1x5
90 1x5
100 1x5

OHP
45 4x5, 1x4

Row -10%
55 5x5

CGBP
45 3x8

BB curl
25 3x8

[adzzz97]

Great work so far bro! How are the squats feeling?

Thanks man, trying to learn how to use hip drive better, but I gotta be careful because sometimes I don't go low enough when I come up quickly, if that makes sense

[kamiz]

Thanks man, trying to learn how to use hip drive better, but I gotta be careful because sometimes I don't go low enough when I come up quickly, if that makes sense

Awesome man, get someone to push their hand against your tailbone when you're at the bottom and push hard against that, that's what rippetoe recommended and i tried it to learn how to hip drive

[adzzz97]

Monday 2 September

Squat
85 5x5 PR

Bench
60 4x5, 1x4 PR

Rows
65 5x5

Shrugs
65 3x8

BB Curl
27.5 2x8, 1x6

Skullcrusher
21 1x8 tweaked my shoulder so did 16 2x8

[adzzz97]

Awesome man, get someone to push their hand against your tailbone when you're at the bottom and push hard against that, that's what rippetoe recommended and i tried it to learn how to hip drive

This sounded very much homo